A Healthier Filet-of-Fish
Here's another healthier take on a restaurant favorite from Marlene Koch, from her latest book, Eat What You Love- Restaurant Favorites. And you are going to love this.
Welcome to DiabetesEveryDay. I’m Toby with some help from my husband Tony for today’s recipe. This ought to be fun plus we will be doing a bit of an experiment….you’ll see what I mean.
[embedyt] https://www.youtube.com/watch?v=LmOs-JHYnYA[/embedyt]
A few months ago in my very first “Eating Out- Best Choices” video I went to McDonald's to put together a healthy diabetes-friendly meal for you. We’ve suspended that series for the last few months since many restaurants were closed, but we’ll start up again soon. I linked the video above and here is the playlist.
Be Sure To Check Out - "Eating Out - Best Choices" playlist
One of my choices for you at McDonald's was a meal that included the iconic filet-o-fish sandwich. Today, thanks to my talented fellow registered dietitian nutritionist Marlene Koch we’re going to make our own filet-o-fish. This recipe comes from Marlene’s newest book “Eat What You Love – Restaurant Favorites” and you can try this one out on the kids or grandkids. We’re going to try this in our new air fryer…..it’s maiden voyage…..that’s the experiment I mentioned. But I’ll share the skillet version too.
Be Sure To Check Out - Marlene’s newest book “Eat What You Love – Restaurant Favorites”
Ready? Let's Cook!
1 - Make tartar sauce by combining the mayo, yogurt, relish, dill, and sugar.
2 - In a flat bowl combine the breadcrumbs, onion powder, and garlic salt.
3 - Then lightly coat each filet with 1 teaspoon of mayonnaise and coat with crumbs.
Note: If using a skillet you would spray with cooking spray, heat the pan over medium-high heat, and cook the filet for 3 to 4 minutes until the underside is browned. Then spray the top with cooking spray and flip the filet until browned and flaky.
4 - We are going to preheat the air fryer to 360 and cook these for about 8 minutes.
5 - To finish, warm the buns in the microwave, add some lettuce, tomato, the filet, and two tablespoons of tartar sauce. You can add a slice of cheese if you feel the need to be totally authentic, but the cheese is not included in the nutrition info.
Which is 2 servings at 220 calories, 25 grams carbohydrate, 7 grams fiber, 24 grams protein, 5 grams total fat, and 480 milligrams sodium. That slice of cheese will add maybe 80 calories, 7 more fat grams, and 150 milligrams of sodium, so I recommend passing. Also, note that using only half the bun can save you 10 to 15 grams of carbohydrate making room for a small serving of French fries if your meal plan fits.
I want to thank Marlene for developing this recipe. And, for those of you that don’t feel comfortable eating out and like to eat healthier versions of your favorite foods then put this recipe on your list.
Cheers to your health.
Don't forget to take a look at our most frequently asked questions.
You May Also Enjoy: